The Best Heart Rate On A Treadmill

A treadmill is the ideal piece of home or gym equipment you can use to get aerobic exercise. When you walk, jog or run on the treadmill, one very important thing to keep in mind is that heart rate does matter. The Cleveland Clinic recommends exercising at 60 to 80 percent of your maximum heart rate --- your target zone --- to get the best benefits from your aerobic workout.

Exercise Intensity

Whether you use a treadmill or opt to use another piece of equipment, the level of intensity at which you exercise determines how many calories you burn. Treadmills have functions that allow you to walk or run at a specific pace per hour. The American Council on Exercise notes that the number of calories you burn per minute are first determined by your weight, then intensity and duration. For example, if you weight 150 lbs. and walk on a treadmill at a leisurely pace of 2.5 miles per hour, you burn 3.3 calories each minute, or almost 100 calories after a half hour. Pick up your pace to 3.5 mph, and you burn 4.2 calories each minute, or 126 calories after a half hour. Aerobic exercise is any exercise using your large muscle groups for a prolonged duration of between 30 to 45 minutes in which you work within your target heart rate.

For Beginners

ACE's guidelines for aerobic activity differ slightly than those of the Cleveland Clinic. Most healthy adults can get a good aerobic workout exercising between 50 and 80 percent of their MHR, according to ACE. The way you determine your MHR is to subtract your age from the number 220. For example, if you're 50 years old, your MHR is 170. While exercising on the treadmill your target heart rate, according to ACE's standards, is anywhere between 85 and 136 beats per minute. If you're just starting a fitness program, take it easy at first. Work on the lower end of your target zone at first. As your physical strength and endurance begin to improve, then it's time to start pushing yourself a little harder.

Assessing Heart Rate

The most efficient way to keep track of your heart rate while exercising on a treadmill is to invest in a wrist-style heart rate monitor. However, if you don't have a heart rate monitor and you want to make sure you're working within the 50 to 80 percent target range, simply press "pause" on the treadmill during the course of your exercise. Lightly press your fingers on the carotid artery on the side of your neck. Count the number of pulses you feel for 10 seconds, then multiply it by six.

Treadmill Tips

Exercising at an increased heart rate burns more calories, because you're working harder. ACE spokesperson Jessica Matthews, exercise scientist, notes that it might be tempting to resort to the "fat burning" preset on the treadmill. This setting keeps your heart beating at a lower rate under the flawed notion that you'll burn more calories from fat than you do carbohydrates. However, Matthews explains that it's overall number of calories burned during your workout that you should consider. If you're pressed for time, consider interval training on the treadmill. Interval training couples more intense exercise --- during which time your heart beats faster --- with recovery periods during which you exercise at a lower intensity. For example, you may want to start out walking energetically for two minutes, then increase the speed on the treadmill such that you're walking at a very rapid clip or a jogging for two minutes, repeating this cycle for a specific duration.

Frequency and Duration

Two other factors come into play if you're exercising to lose weight or simply to increase your cardiovascular health. The treadmill is only as helpful as the amount of time you spend on it. The recommended frequency and duration for aerobic exercise can be anywhere from three to seven times a week for 30- to 60-minute intervals, depending on your personal fitness goals, according to the Cleveland Clinic.